WOD 30/1/15

3x 10 swings 8 hollow rocks 6 ring rows 4 box jumps 2 kb ohs each arm

Power Snatch
5 snatch deadlift
5 snatch high pull
5 snatch grip press behind neck
5 power snatch
e1:30mom 12 rounds
5 power snatch
*increase weight on every 2nd set
*start light and focus on speed throughout all sets

Basic Strength
Metcon (No Measure)
e30sec for 10min
I. 10sec handstand hold
+ 1 negative hspu
II. 3 heavy kb row each arm (24kg)

Metcon (Time)
6 kb ohs each arm 32/24
12 pull ups
I could not do it, my knee hurt. I did strict KB press (5 per arm 12kg)


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